What should I do on a rest day?

On a rest day, do something easy or do nothing. A walk, some light stretching, a casual bike ride, a bit of housework. The test is simple: when you finish, you should feel the same or better than when you started.

Doing nothing at all is also completely fine. A rest day isn't wasted just because your watch shows a low step count.

Active rest vs full rest

Light movement tends to help you feel less stiff the next day, and it's an easy way to get a bit of extra activity in without adding training stress. A 20 to 40 minute walk is the classic version.

Full rest is better when you're truly worn down, sleeping badly, or your body just feels flat. Taking the day off then is part of the plan, not a lapse in it.

Ideas that work well

• An easy walk outside, ideally at a pace where you could chat the whole time
• 10 to 15 minutes of gentle mobility work or stretching
• A casual swim or easy bike ride
• A walk or easy ride, which still counts toward your day in League of Fitness, so you keep the habit going without a hard session
• Cooking a proper meal and getting to bed early

What to avoid

Don't turn the rest day into a second workout in disguise. A hard "light" session, a surprise 10K or a long gym visit because you felt good means your hard days aren't getting the recovery they need. If you keep feeling the urge to train, add an easy session on purpose instead of sneaking one in.

Also try to keep the basics steady: normal meals with enough protein, plenty of water and a regular bedtime. Your muscles do most of their repair then, not during the workout itself.

If you feel unusually sore, dizzy or have pain that doesn't improve over several days, that's worth getting checked by a doctor.